Jans Keep Fit site-owner
Jans Keep Fit
Friday 11:15am to 12:15pm
A class for keeping fit and healthy.
For all ages and abilities.
Aerobic exercise and floor work.
To work on the abdominal muscles.
Not to strenuous.
We have floor mats and weights when needed, weights are optional.
Just walking alone is a very beneficial exercise which can help you stay in shape, feel more energetic, and get healthy. Not all exercise has to include painful muscles and lots of sweat! Walking is easy to fit into your basic daily activities too, making it one of the easiest solutions for staying in shape.
The easiest way to get more walking in is to park further away from wherever you’re trying to go. Park at the back of the parking lot in the mall, grocery store, or your workplace. You can even go further and park a block or two away from even the furthest reaches of the parking lot.
The next easiest way to fit in more walking is to make sure that you’re always taking the stairs. Skip the elevator and escalator in favour of the stairs when you can.
A slightly more challenging but still very doable way to get more activity into your day is to start taking public transit. Not only will this save you a lot of gas money, but it usually involves at least slightly more walking than your normal commute. Google Maps has an excellent public transit planner (just select the bus icon when planning a route) which will help you figure out when to leave, what routes to take, and how much you’ll get to walk.
Change your desk set-up
Standing while you work can help your body get more activity than if you were just sitting down. Spend at least some of your work day standing instead of sitting in order to help your blood flow and maintain your muscles.
If you’re not sure what your boss would think about this change, just be strategic in how you introduce the idea: “If you help us make these changes, it will keep us healthier and happier, which means that you have to spend less money in the long run on healthcare costs for us.”
There are many desks available which you can purchase that switch between normal desk height and standing desk height.
This will make it easy to take a break for sitting when the standing becomes too difficult for the task that you’re working on.
Use a ball chair
You might also want to change how you sit when you do need to be in a chair. Switching to an exercise ball instead of a regular chair will go a long way towards helping you to maintain your core muscles and also keep you more alert.
If you find a basic exercise ball to be too difficult to balance on, you can also get specialized anchored models. These still have some benefit, but not quite as much as the normal ball.
Choose efficient exercises.
Some exercises will be more efficient than others, and choosing these more efficient exercises means that the small amount of time that you do spend exercising will really count. Try to choose exercises that focus on your core muscles, since your legs and arms can get activity through daily activities like lifting bags of groceries and walking a longer distance from your car.
Squats. Squats work on your core and leg muscles, and you can even add to the total body workout by adding weights so that your arms get work as well. This exercise is done by standing with your feet shoulder width apart and, keeping your back straight, bending your knees to lower your body as if you were sitting in a chair.
Planks. Planks are done by getting into something like a push-up position. However, instead of resting your upper body weight on your hands, rest your weight on your whole forearm instead and hold the position for as long as you can. The tension created between your arms and toes from trying to keep your body straight will be great for maintaining your core, leg, shoulder, neck, and upper arm muscles.
Burpees. Burpees are great because they exercise all areas of your body in just a few motions. This exercise is done by dropping from a standing position into a crouching position, thrusting your legs out backward into a push-up position (you can add an actual push-up if you want), jumping back into a crouching position, and then jumping up as high as you can (arms up).
Exercise in between daily activities.
You can fit in lots of exercises in between your regular activities and while you are doing certain activities throughout your day. If you find places to fit in this exercise, it will be easy to stay in shape. Remember, just three sets of 10 minutes of activity spread through your day can be enough. By following this plan, you can easily fit 30-60 minutes of exercise into each day (not including extra walking or other activity that you might be able to fit into your day):
Try doing squats while you cook dinner. Put a large can of tomato sauce in each hand and then do squats in front of your stove while your dinner cooks (or microwaves). The 10 minutes that spaghetti takes to cook, for example, is perfect for timing your exercise.
Do planks before getting into bed. Do 10 minutes of planks before you go to bed, 1 minute of plank, 30 seconds of rest, and repeat for 10-15 minutes total. You can also do this when you first wake up but doing some gentle movements like stretches and other things to warm up your muscles will be crucial for preventing injury.
Do burpees during commercial breaks. Commercial breaks on American television now average between 13-16 minutes total per hour, giving you plenty of time to fit in some burpees. If you extend your activity to slight into the program itself, you should be able to fit in one or two 10 minute sets into your hour of television watching.